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DrD in pursuit of bench mastery

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DrDIcon...14-02-2018 @ 18:37 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bit tired and sore still from Sunday and hands still a little swollen...

Bench - reverse blue bands. -20/-40,
bar weight:
70 x10
120 x8
150 x3
170 x3
190 x1
200 x1
205 x1

Loose Slingshot to 1 benchblock
205x3
205x3
205x3
205x3
205x3
205x3

T grip lat pull down - slow / TUT
50kg x15
50kg x15
50kg x15

Pushdown
50kg x5
50kg x5
50kg x5

DB Bi curl
27.5kgs x8
27.5kgs x8
27.5kgs x8
DrDIcon...16-02-2018 @ 17:30 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Front squat
70x5
120x5
140x5
170x1

Press of Doom
70 x6
100x6
120x6
120x6
120x6
120x6

Circuit:
Lat raise
22.5kgs x10, 10
Front raise
22.5kgs x10, 10
Straight arm band push down
Blue band x10,  10

Bi curl
22.5kgs x10, 10, 10
DrDIcon...18-02-2018 @ 15:00 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Good session today!

Bench
70x5
120x5
140x5
140x5
Superram
180x5
Super Katana
220x3
260x3
280x3
300x3
320 to 2 board
340 to 2 board. 17.5kg PB!!

Narrow raw grip to 4 repboards
120x5
160x5
180x5
180x5
180x5
180x5
180x5

Enjoyable benchings.
DrDIcon...18-02-2018 @ 18:41 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
340... Happy

https://www.instagram.com/p/BfV4NSwgchH/
DrDIcon...19-02-2018 @ 20:15 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Incline bench row
70x5
100x5
120x7
140x5
160x3 very rough

Rack pull shrugs
120x5
170x5
200x5
220x8

Kroc row
45x10
75x10
75x8
95x10

Bi curls
DrDIcon...21-02-2018 @ 19:03 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench - close grip
70x5
120x5
140x3
160x3
Slingshot
170x3
190x3
200x3
205x2

Slingshot to 1 benchblock
195x5
195x5
195x5
195x5
195x5

Triceps pushdown
20x10
30x10
30x10
30x10

Strict slow Bi curl
12.5x10
12.5x10
12.5x10
12.5x10

T grip lat pull down. No lockouts.
50x10
70x10
70x10
DrDIcon...23-02-2018 @ 18:34 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Deadlift - see what this weird exercise feels like
70x5
120x5
150x3
170
190

Horrible. Still.

Press of Doom
70x8
70x8
110x8
110x8
110x8

Lat Raise
22.5kgs x10
22.5kgs x10

Front Raise
22.5kgs x10
22.5kgs x10

Hammer curl
22.5kgs x10
22.5kgs x20 ha.

End of the major volume work of this first 4 week block with a lower volume, but higher intensity week left. It's also the highest volume block in the 14 week cycle, which would aways be difficult, but hitting 340kg to 3bd and then 2bd on consecutive weeks in the shirt added a little more spice.

No shirt work this weekend, so hopefully be a good week and then big shirt session weekend after. Grin
DrDIcon...25-02-2018 @ 13:29 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Bench
70x10
110x5
140x5
160x5

Super ram
200x5
220x3
240x2
250x1
260x1

Narrow raw 4 repboards
120x3
170x3
200x2
210x2
215x2
220x1

Band pushdown
X20
X20
X15

Band rows
X20
X20
X15
DrDIcon...27-02-2018 @ 18:52 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Session brought forward one day for extra recovery at tail end of week prior to big session planned on Sunday

Bench 1 bench block
70x10
+ loose slingshot
120x5
170x3
200x2
215x2
215x2
215x2
215x2
215x2
215x2

Close grip lat pull down no lockout
40 x20
60 x15
60 x15


Bicep curls
22.5kgs x10
22.5kgs x10
22.5kgs x10


Face pull
X10
X10
X10
DrDIcon...01-03-2018 @ 18:36 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Press of Doom
70kg x8
100kg x7
127.5kg x4
127.5kg x4
127.5kg x4
127.5kg x4

Accessory stuff to follow tomorrow but wanted to keep extra recovery day on triceps.
DrDIcon...02-03-2018 @ 17:06 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Circuits.....straight through each round with no rests.

5 rounds of:
Underhand lat pull down 70kg x10
Band 1 arm row x10
Banded straight arm pushdown x10
Plate Front raise 25kg x10
Bi curl 22.5kgs x10
Lat raises 10kgs x10
Band pull a parts x10
DrDIcon...04-03-2018 @ 15:11 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Big sunday...
Bench
60kg x10
100kg x5
140kg x5
Super ram
180kg x5
220kg x3
Super Katana
260x5
280x3
300x3
320 2 boards
340 1 board 40kg PB
360 failed to 1 board....
Happy to have handled 360...triple bodyweight and above.currwnt world record...

Raw narrow grip 3 repboards
140kg x6
170kg x6
170kg x6
170kg x6
170kg x6
170kg x6
170kg x6

Done. In a all senses.....
DrDIcon...06-03-2018 @ 19:10 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Post Edited: 06.03.2018 @ 19:10 PM by DrD
Nice gentle upper back session today. Nothing heroic....

Incline bench row
70kg x12
100kg x10
100kg x10

Incline Bench DB row
25kgs x15
25kgs x15
25kgs x15
25kgs x15
25kgs x15

Wide grip lat pull down
40kg x10
60kg x10
70kg x8
70kg x8
70kg x8

Low pulley row T grip
40kg x30
40kg x40

Bicep curl
12.5kgs x20
12.5kgs x20
DrDIcon...07-03-2018 @ 19:00 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Larsen Spoto Press
70kg x10
110kg x8
140kg x5
150kg x4
160kg x1

Loose slingshot half block
160kg x6
180kg x6
180kg x6
180kg x6
180kg x6
180kg x6
180kg x10

Triceps pushdown
30kg x10
40kg x10
40kg x10

Bi curl occluded
22.5kg x10,.10, 10

Facepulls
X10
X10

Abs
X20
X20

Slingshot row  pull down bar
X10
Plus 5kg;
X8
X8
DrDIcon...11-03-2018 @ 17:06 
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#IStandByMillsy
Member 4287, 2614 posts
SQ 300, BP 310, DL 250
860.0 kgs @ 120kgs Eq
Ill for last two days (gastrointestinally) presuming food intolerances....bad times.

Couple of immodium and off the test out a new shirt as my beloved purple ones split

Bench
70kg x10
120kg x5
150kg x5
Slingshot
180kg x3
Adjusted scoop neck super kat
220kg x3
260kg x6
260kg x3
300kg x3
320kg x1
All in mid air.

Narrow raw 3 repboards
120kg x3
170kg x3
180kg x3
180kg x3
180kg x3
180kg x3
180kg x3

Ergh.....

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